• When: 2020-06-22
  • QIC: Cheers
  • The PAX: Hoist, Dominion, Cheers


A Bounty of Fartleks

Another fun one today at Bounty for YHC! The goal was to get 4 miles and we got 3.5, so we need to tweak it a bit next time. YHC always loves to Q Bounty, even if the getting up on Monday morning is a bummer, it’s still good to be able to get out of bed and run with these guys. Until next time….

Here’s how it went today.

Conditions: Clear 70’s, humid

Disclaimer/Prayer

Warmup:

All on the track at start line:

1 lap warmup

2 minute stretch

On track:

3 mile ladder
* 100m half speed and 100m mosey
* Rinse and repeat for 1 mile
* Recover walk 200m

* 200m half speed and 200m mosey
* Recover walk 100m
* Rinse and repeat for one mile

* 400m half speed, 200m recover walk
* 300m half speed with 100m kick with all you have left
* Recover walk 100m; 300 mosey

1 minute stretch

Finish at shovel flag

Total distance: 3.5 miles

Announcements:
* Look for opportunities to participate in Gauntlet in July and SAFE run in September

Prayers:
* Marriages, virus, world, national, and local leaders
* Shawshank PAX: Doodah, Ponzi, Lego and family
* Surge PAX: Bogie and family

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